Orange vs. Watermelon
Nutrition comparison of Orange and Watermelon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
watermelon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and watermelon:
- Orange has more thiamin, niacin and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
- Watermelon has more beta-carotene and lycopene than orange, however, orange contains more lutein + zeaxanthin than watermelon.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Watermelon (Watermelon, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and orange contain similar amounts of calories - watermelon has 30 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is similar to watermelon for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for watermelon, 7:90:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Watermelon | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 91% | 90% |
| Fat | 4% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and orange contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in watermelon are made of 94% sugar and 6% dietary fiber, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 500% more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Watermelon and orange contain similar amounts of sugar - watermelon has 6.2g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Watermelon and orange contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both watermelon and orange are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 456% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Watermelon and orange contain similar amounts of Vitamin A - watermelon has 28ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Watermelon and orange contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Watermelon and orange contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin, niacin and folate. Both orange and watermelon contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Orange | Watermelon | |
|---|---|---|
| Thiamin | 0.1 MG | 0.033 MG |
| Riboflavin | 0.04 MG | 0.021 MG |
| Niacin | 0.4 MG | 0.178 MG |
| Pantothenic acid | 0.25 MG | 0.221 MG |
| Vitamin B6 | 0.051 MG | 0.045 MG |
| Folate | 17 UG | 3 UG |
Minerals
calcium
Orange is a great source of calcium and it has 514% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Watermelon and orange contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Orange has 51% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and orange has 169mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, watermelon has more beta-carotene and lycopene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than watermelon per 100 grams.
| Orange | Watermelon | |
|---|---|---|
| beta-carotene | 71 UG | 303 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 8 UG |
| lycopene | ~ | 4532 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange and watermelon contain small amounts of linoleic acid.
| Orange | Watermelon | |
|---|---|---|
| linoleic acid | 0.031 G | 0.05 G |
| Total | 0.031 G | 0.05 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Watermelon (Watermelon, raw) .
Orange g
()
|
Daily Values (%) |
Watermelon g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does watermelon or orange contain more calories in 100 grams?Watermelon and orange contain similar amounts of calories - watermelon has 30 calories in 100g and orange has 46 calories.
Does watermelon or orange have more carbohydrates?
By weight, watermelon and orange contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in watermelon are made of 90% sugar and 10% dietary fiber, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.